If you’ve ever pushed yourself through a tough workout only to feel the effects the next day (or even the day after that), you’re no stranger to delayed onset muscle soreness, or DOMS. Those aches that make even sitting down or lifting your arms a challenge can be incredibly frustrating. But did you know there are supplements that can help reduce DOMS and get you back on your feet faster? In this guide, you’ll discover some of the best supplements you can use to minimize DOMS, speed up recovery, and keep making progress in the gym without that dreaded lingering pain.
Understanding DOMS: Why You Get Sore
DOMS, or delayed onset muscle soreness, typically occurs 24-72 hours after an intense workout—especially when you’ve worked your muscles in new or challenging ways. This soreness results from microscopic damage to muscle fibers, triggering inflammation, and activating your body’s repair process. While DOMS is a sign that your muscles are adapting and getting stronger, it can sometimes make you reluctant to return to the gym.
Luckily, there are supplements available to help reduce inflammation, promote muscle repair, and minimize the severity of DOMS. Let’s explore some of the most effective ones you can use to ease your recovery.
1. Branched-Chain Amino Acids (BCAAs)
BCAAs are essential amino acids—leucine, isoleucine, and valine—that help with muscle repair and reduce muscle protein breakdown after exercise. They can significantly help minimize the severity of DOMS. By taking BCAAs before or after a workout, you’re providing your body with the essential building blocks it needs to repair muscle damage more quickly.
How to Take BCAAs: You can find BCAAs in both powder and capsule form. They’re commonly added to shakes or mixed with water for convenience. Popular products include Optimum Nutrition Instantized BCAA Powder and Scivation XTEND BCAA Powder, both of which are highly rated on Amazon with thousands of positive reviews.
Dosage Recommendation: Take 5-10 grams of BCAAs either before or after your workout for best results.
2. Omega-3 Fatty Acids (Fish Oil)
Omega-3 fatty acids are known for their powerful anti-inflammatory properties, which can be particularly helpful in reducing DOMS. By decreasing inflammation, omega-3s help alleviate muscle soreness and accelerate recovery time. Fish oil supplements are a popular source of omega-3s and can be found in capsule form.
Recommended Products: Nature Made Fish Oil and Nordic Naturals Ultimate Omega are among the top-rated fish oil supplements on Amazon, boasting thousands of satisfied customers who report noticeable improvements in muscle soreness and joint health.
Dosage Recommendation: A daily dose of 1-2 grams of omega-3 fatty acids is often recommended, taken with a meal to enhance absorption.
3. Magnesium
Magnesium plays a crucial role in muscle function and relaxation, and many athletes swear by it as a natural way to reduce muscle cramps and soreness. It helps ease muscle tension and speeds up muscle recovery, which can directly help in reducing the discomfort associated with DOMS.
How to Use Magnesium: You can take magnesium orally in the form of capsules, or even apply it topically through magnesium oil or Epsom salt baths. Magnesium supplements such as Nature’s Bounty Magnesium are well-reviewed and widely available on Amazon.
Dosage Recommendation: Aim for 200-400 mg of magnesium daily, ideally after your workout or before bed to help with muscle relaxation and restful sleep.
4. Curcumin
Curcumin, the active compound found in turmeric, is well-known for its anti-inflammatory and antioxidant properties. It can significantly help in reducing the soreness and inflammation caused by an intense workout. Taking curcumin supplements can aid in speeding up recovery while also promoting overall joint health.
Product Recommendation: Consider Qunol Extra Strength Turmeric Curcumin Complex or Sports Research Turmeric Curcumin capsules, both of which are highly rated for their bioavailability and effectiveness in reducing inflammation.
Dosage Recommendation: For best results, take 500-1000 mg of curcumin daily. Pair it with black pepper extract (piperine) for better absorption.
5. L-Glutamine
L-Glutamine is an amino acid that plays a key role in muscle repair and recovery. It helps reduce muscle soreness, supports immune function, and aids in preventing muscle breakdown, making it a popular supplement for anyone dealing with intense training and subsequent DOMS.
Top-Rated Options: Optimum Nutrition Glutamine Capsules are easy to take and well-loved by those looking to optimize recovery. BulkSupplements Pure Glutamine Powder is another popular choice, providing a more versatile way to include glutamine in shakes or drinks.
Dosage Recommendation: Take 5-10 grams of L-Glutamine post-workout or before bed to help boost muscle repair and recovery.
6. Tart Cherry Extract
Tart cherry extract has gained popularity among athletes for its natural anti-inflammatory benefits. Studies show that tart cherry can help reduce muscle damage and inflammation, which can effectively alleviate the discomfort associated with DOMS. Plus, it also helps improve sleep quality, which is vital for muscle recovery.
Product Suggestion: Look for Cheribundi Tart Cherry Juice or Zhou Tart Cherry Extract Capsules on Amazon, which have been praised for their potency and effectiveness.
Dosage Recommendation: You can drink a glass of tart cherry juice post-workout or take 500 mg of tart cherry extract in capsule form daily.
7. CBD Oil
CBD (cannabidiol) has exploded in popularity for its pain-relieving and anti-inflammatory effects. Many people find that taking CBD oil or using CBD topicals can significantly reduce muscle soreness after a challenging workout. CBD can help relax muscles, improve sleep, and support faster recovery.
Top Products: Charlotte’s Web CBD Oil and CBDfx Hemp Cream are well-rated products that athletes swear by for reducing muscle pain and improving overall relaxation.
Dosage Recommendation: CBD dosages vary depending on the product and the individual, but starting with 10-20 mg per day and adjusting as needed can be an effective approach.
8. Protein Supplements
Adequate protein intake is essential for muscle repair and growth. Protein supplements, especially whey protein, can help reduce the severity of DOMS by providing your muscles with the necessary nutrients to recover. Whey protein, in particular, contains all nine essential amino acids and is rapidly absorbed by the body, which can help mitigate muscle soreness.
Recommended Products: Optimum Nutrition Gold Standard Whey Protein is one of the best-selling and highest-rated protein powders on Amazon, offering a high-quality protein source with great flavors. If you prefer plant-based protein, Vega Sport Premium Protein is a highly rated option.
Dosage Recommendation: Aim for 20-30 grams of protein post-workout to aid muscle repair and reduce soreness.
9. Vitamin D
Vitamin D is essential for bone health, muscle function, and immune support. Research suggests that a vitamin D deficiency can worsen muscle soreness, making it crucial for those dealing with frequent DOMS. Many people have inadequate vitamin D levels, especially in the winter months, which can slow down recovery.
Top Vitamin D Supplement: NatureWise Vitamin D3 is highly rated and trusted by many athletes for maintaining optimal vitamin D levels year-round.
Dosage Recommendation: A daily dose of 1000-2000 IU of vitamin D3 is typically recommended, though you may need more if you’re deficient.
10. Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant that supports energy production in cells and reduces exercise-induced muscle damage. By minimizing oxidative stress, CoQ10 can help lessen muscle soreness and fatigue after workouts, making it a helpful supplement for reducing DOMS.
Recommended Products: Qunol Ultra CoQ10 and Doctor’s Best High Absorption CoQ10 are popular options on Amazon with numerous positive reviews.
Dosage Recommendation: Take 100-200 mg of CoQ10 daily, preferably with a meal containing fat for optimal absorption.
Tips for Reducing DOMS Beyond Supplements
While supplements can make a big difference in managing muscle soreness, it’s important to remember that there are other effective strategies you can combine with these supplements for the best results:
- Hydration: Drink plenty of water to keep your muscles hydrated and flush out toxins that can contribute to soreness.
- Stretching: Incorporate dynamic stretches before your workout and static stretches afterward to keep your muscles flexible and reduce the risk of severe DOMS.
- Massage or Foam Rolling: Self-myofascial release techniques, such as foam rolling, can help reduce muscle tightness and aid in recovery.
- Sleep: Your muscles repair and grow during sleep, so aim for 7-9 hours of quality rest each night to minimize soreness.
Final Thoughts
Delayed onset muscle soreness can be a real obstacle to your fitness goals, but with the right supplements, you can significantly reduce its impact and stay on track. Whether you’re taking BCAAs to speed up muscle repair, using fish oil to combat inflammation, or sipping on tart cherry juice for its antioxidant benefits, each supplement serves a purpose in helping your body recover effectively.
Remember, it’s not just about feeling less sore—it’s about giving your body the tools it needs to adapt, grow, and get stronger. Try experimenting with some of the supplements above and find the combination that works best for you. You’ll be back in the gym, stronger and ready to go, in no time.
Stay consistent with your recovery, listen to your body, and use these supplements to make your fitness journey more comfortable and sustainable. Your muscles will thank you!